Weekly Programming Week of November 7th - Northern Kentucky CrossFit Gym

Monday
    No Kip November3 x 30 Reps Strict Gymnastic Pull Complex
  • Strict Rope Climbs
  • Strict Muscle Ups / Spotted
  • Strict Chest to Bar Pullups / Pullups
  • Strict Chinups / Spotted
  • Inverted Rows
StrengthFront Squat50/5 ; 60/3 ; 70/2 ; 80/1 ; 90/1 ; 95/1 ; 1RM
WODAMRAP 12 Min60 Double Unders30 Wall Balls15 Deadlifts @ 185/125
Tuesday
    NO KIP NOVEMBER3 x 30 Reps Strict Gymnastics Press ComplexStrict HSPU*Strict Ring Dips** / Box DipsDive Bomber Pushups / Judo Pushups / Pushups*if able to do more than 8 in a set, add a deficit**if able to do more than 8 in a set, pause at top & bottom of dip
Strength21 Thrusters @ 95/65 ; 135/95Rest 3 min15 Thrusters @ 135/85 ; 185/135Rest 3 min9 Thrusters @ 165/105 ; 205/145

WOD"16.1"AMRAP 20 min25' Walking OH Lunge @ 95/658 C2B Pullups25' Walking OH Lunge8 Bar Facing Burpees
Wednesday

NO KIP NOVEMBERAMRAP 10 minStrict T2B @30X1*each time you come down from the rig, perform 10 standing pallof presses / side
Weightlifting

 

Power Clean + Hang Clean + Jerk

 

    65/1 ; 70/1 ; 75/1*2 ; 80/1*2

 

10 Rounds, every :30 sec

 

    2 TnG Power Clean & Jerks @ 50%

 

@ 5:30 , 1 min MAX Reps Power Clean & Jerks @ 50%

 

WODFor time9-7-5Strict HSPU ; DeficitCleans @ 185/125 ; 225/155
Thursday

NO KIP NOVEMBER3 Rounds30 Reps Strict Gymnastic Pull Complex
  • Strict Rope Climbs

  • Strict Muscle Ups / Spotted

  • Strict Chest to Bar Pullups / Pullups

  • Strict Chinups / Spotted

  • Inverted Rows

1000m Run, 1500m Row, or 3000m Bike

Friday


NO KIP NOVEMBER

5 Rounds

15 V Ups

15 Reps Strict Gymnastic Press Complex*

Strict HSPU*

Strict Ring Dips** / Box Dips

KB Pushups***

*if able to do more than 5 in a set, add a deficit

**if able to do more than 5 in a set, add weight

Weightlifting

Pick your Poison

 


Power Snatch + Hang Snatch + Snatch Balance

 

    50/1*5 ; 60/1*4 ; 65/1*3

 

Power Clean + Hang Clean + Jerk

 

    50/1*5 ; 60/1*4 ; 65/1*3

WOD
For time , 15 min cap

10 Overhead Squats @ 155/105

100' HS Walk

20 Burpee Box Jump Overs @ 24/20

100' HS Walk

10 Overhead Squats

Saturday

CrossFit Class - 9:30am

Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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